CrossFit | 190408
Monday

190408

Workout of the Day

99

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

Post time to comments.

Comments on 190408

102 Comments

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William Ma
January 6th, 2020 at 9:04 pm
Commented on: 190408

37:53

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Christian Heck
June 17th, 2019 at 9:34 am
Commented on: 190408

RX 21:20

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Manchild Manchild
June 10th, 2019 at 4:44 pm
Commented on: 190408

subbed 35# dumbbells, and did 10 BPUs for row


14:55

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Rosanna Edison
May 17th, 2019 at 10:18 pm
Commented on: 190408

28:24 rx f/33/133#

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Dan Kremer
May 17th, 2019 at 5:26 pm
Commented on: 190408

25:38 Rx’d

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Pyer-Hugh Dion
May 15th, 2019 at 6:20 pm
Commented on: 190408

95lbs power snatch/thruster

800m run

19:05

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Kury Akin
May 14th, 2019 at 3:09 pm
Commented on: 190408

26:47. 3R Scaled 35kg. Sub 50du, 20each 20kg sdlhp, 9kg wall ball, 20kg KB swing.

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Kevin Miller
May 4th, 2019 at 1:01 pm
Commented on: 190408

RX

32:24

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Jeff Chalfant
April 29th, 2019 at 10:30 pm
Commented on: 190408

27:57 rxd. Broke the power snatched into singles to preserve technique. Thrusters broken into 6-5-4 to retain the contents of my stomach. Rows 4:09, 4:13, and 3:57

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Jeff Chalfant
April 29th, 2019 at 10:33 pm

Skipped the last WOD to recover from bouldering 2 hours on Saturday.


40/192/5’9”

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Fabio Calosso
April 29th, 2019 at 7:20 pm
Commented on: 190408

30kg barbell

800 run

26'22"

YOOOO

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John Campion
April 23rd, 2019 at 4:41 pm
Commented on: 190408

40kg for power snatches and thrusters


21:45

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John Doody
April 23rd, 2019 at 11:23 am
Commented on: 190408

23:47 Rx’d. Complete tunnel vision at points and wanted to puke at end. Ouch

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Nathanael Akin
April 14th, 2019 at 11:32 pm
Commented on: 190408

17:40 with 65 lbs


Fran lung

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Shane Azizi
April 12th, 2019 at 11:06 pm
Commented on: 190408

24:57 Rx

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Mike Scott
April 12th, 2019 at 4:42 am
Commented on: 190408

Apparently my post from two days ago didn't go through so this is my best recollection - scaled to 2 rds. of only Oly bar, sub hang power snatches, thrusters to just below parallel, sub .62 mile bike in just under 8 mins.

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Brian Rosenbaum
April 11th, 2019 at 7:52 pm
Commented on: 190408

M/57/6'2"/176

67# - 24:53

Not my best showing. Feel like I should be able to do this in around 21-22 minutes on a good day. We'll see...

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Brian Rosenbaum
April 11th, 2019 at 7:55 pm

Drag Factor 140

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Randall T.
April 11th, 2019 at 12:49 pm
Commented on: 190408

3 rounds for time of:


15 power snatches

15 thrusters

Sub’d 1000-m run for the 1,000-m row


Men: 65 lb.


58:00 (Note: First CrossFit and trying snatches/thrusters)

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Shannon Said
April 11th, 2019 at 9:34 am
Commented on: 190408

40kg instead of 43kg

36:59

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Matthew Burritt
April 10th, 2019 at 9:07 pm
Commented on: 190408

M/42/5'4"/148lbs

65lbs for snatches and thrusters.

23:46

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Hank McKibban
April 10th, 2019 at 9:01 pm
Commented on: 190408

23:05 rx

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D Schultz
April 10th, 2019 at 8:19 pm
Commented on: 190408

Subbed row for 100 SDHP

Everything else rx’d

28:57

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Leslie Keating
April 10th, 2019 at 6:04 pm
Commented on: 190408

30:47 20l# First WOD back from having the twins

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Ian Heeks
April 10th, 2019 at 5:53 pm
Commented on: 190408

29.45 rx

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Sam Meixell
April 10th, 2019 at 1:20 pm
Commented on: 190408

3 rounds in 9:25 of:

8 power snatches, 65#

8 thrusters, 65#

500-m row

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Sam Meixell
April 10th, 2019 at 1:21 pm

12:25 not 9:25

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Viktor Wachtler
April 10th, 2019 at 1:18 pm
Commented on: 190408

Subbed for 800m run, otherwise RX'd.

32:12

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Kevin Marshall
April 9th, 2019 at 11:11 pm
Commented on: 190408

Rx: 24:34

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Claire Fiddian-Green
April 9th, 2019 at 9:54 pm
Commented on: 190408

25:40 Rx. Yikes.

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Brianna Sweet
April 9th, 2019 at 7:41 pm
Commented on: 190408

23:46

BB weight- 55lbs.

Row- 750m


This felt hard.

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Stacey Carpenter
April 9th, 2019 at 7:08 pm
Commented on: 190408

right foot tweaked from OCR

did lifts from the knees 3rounds

45#thrusters and snatches

30 left leg only box squats

arms only 500m row

time about 24mins

plus ppp program from knees

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Brianne Carrington
April 9th, 2019 at 6:39 pm
Commented on: 190408

21:50 women’s Rx

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Cy Azizi
April 9th, 2019 at 6:35 pm
Commented on: 190408

37:06

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Scott MacArthur
April 9th, 2019 at 5:52 pm
Commented on: 190408

24:44, used 85 on PS and thruster. Subbed 1 mile bike for row. Harder than I thought it would be.

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Adam King
April 9th, 2019 at 5:20 pm
Commented on: 190408

Completed 2019-04-09

Did 10, 10, 750 with 65 lbs. 19:19

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Darren Ward
April 9th, 2019 at 3:02 pm
Commented on: 190408

Made this up on Tues, can't lift heavy in am for deadlifts. Did Rx+, Have a race this weekend, needed to do 3 miles today. Did 1 mile run subbed for rows. 32:02. Good early practice for Murph.

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Meagan Lane
April 9th, 2019 at 10:16 am
Commented on: 190408

19:58

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Dmitry Lipinskiy
April 9th, 2019 at 3:56 am
Commented on: 190408

3 rounds for time of:


15 Hang Power Clean

15 Thrusters

1,000m row


29 min 95LB


I thought we are done with “open” work outs. Wanted to call it a day after first round, but somehow kept moving.

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Jake Kiddoo
April 9th, 2019 at 2:51 am
Commented on: 190408

24:39 rx

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Phill Kiddoo
April 9th, 2019 at 2:47 am
Commented on: 190408

21:30 rxd

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David Mz
April 9th, 2019 at 2:30 am
Commented on: 190408

3 rounds for time of:


15 power snatches

15 thrusters

1,000-m row


Men: 95 lb.

27:03

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Dezert Sky Kiddoo
April 9th, 2019 at 1:07 am
Commented on: 190408

29:50 rxd (probably should’ve scaled weight)

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Ryan Baker
April 9th, 2019 at 12:53 am
Commented on: 190408

I did this rx'd, took me almost an hour

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Ryan Baker
April 9th, 2019 at 1:50 am

Just kidding I did 21 snatches because I'm dumb and like pain

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Reymond Kiddoo
April 8th, 2019 at 11:54 pm
Commented on: 190408

27:29 with 75 pounds

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Michael Marleau
April 8th, 2019 at 11:38 pm
Commented on: 190408

3 rounds for time of:


15 power snatches

15 thrusters

1,000-m row


Men: 95 lb.


36:00

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Jacob Jones
April 8th, 2019 at 11:30 pm
Commented on: 190408

M/36/216


29:35

Weights

65,65,45#

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Patrick Doyle
April 8th, 2019 at 11:02 pm
Commented on: 190408

3 rds 4 time

15 power cleans 65#

15 thrusters 65#

1000 meter row @ L8, L9 & L10

24:41

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Michael Xanders
April 8th, 2019 at 10:35 pm
Commented on: 190408

M/32/5'10"/191

29:50 RX


I really need to work on speeding up my row times. First round I can do 1:56, after that I am at ~ 2:10 if I am going to survive.

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Damon Ponder
April 8th, 2019 at 10:35 pm
Commented on: 190408

I am currently just beginning and am losing weight. My weight is at 214 lbs and I did the workout at 22:33. It felt like I was going to die a couple of times, but I completed it and felt great after. Looking forward to tomorrow

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Andrea Maceri
April 8th, 2019 at 10:33 pm
Commented on: 190408

Scale 45# hang snatch, 30:30– at home metal plates , hard floor...

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Luke Rodina
April 8th, 2019 at 10:24 pm
Commented on: 190408

Scaled: 85 lbs and high-hang snatch instead of power snatch. Tried focusing more on form than speed. 23:03

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Cliff Hoecker
April 8th, 2019 at 10:13 pm
Commented on: 190408

25:38 RX


M/51/190

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David Smith
April 8th, 2019 at 10:05 pm
Commented on: 190408

Remember when someone complained about the absence of metcons the other day.

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Chris Meldrum
April 9th, 2019 at 12:06 am

the 'sexy metcon' is back

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David Smith
April 9th, 2019 at 5:04 am

Forgot to start my timer again.

Rx’d the weight and reps. My three rows were 4:00, 4:30, 4:45. Broke my snatches into sets of 5 in round/“s 2&3. Did thrusters in a 10+5 scheme.


I’m guessing my time was somewhere in the low 20s. 23 mins or so.

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Knox Williams
April 8th, 2019 at 9:42 pm
Commented on: 190408

30:21 - rx weights. Row machine distance meter is broken. Did 5 minutes rowing each round.

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Christopher Voght
April 8th, 2019 at 9:38 pm
Commented on: 190408

3 rounds for time of:


15 power snatches

15 thrusters

Sub’d 800-m run for the 1,000-m row


Men: 95 lb.


24:09


Bar work in sets of 6/5/4

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Tripp Starling
April 8th, 2019 at 9:36 pm
Commented on: 190408

3rft

Scaled weight to 75#

Rx row

24:20


Wifey:

3 RFT

10 hang power snatch @35#

10 thruster @35#

750m row

16:48

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Vincent Dahlqvist
April 8th, 2019 at 8:02 pm
Commented on: 190408

28:40 Rx

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Chris Meldrum
April 8th, 2019 at 7:50 pm
Commented on: 190408

As rx’d, 22:27.


Ouch, this beat me up and stole my lunch money (as Spealler would say). Interesting contrast of trying to go fast (but not too fast) on the barbell, and then slower (but not too slow) on the rower. Power snatches 10-5 and then 5’s. Thrusters 10-5 the whole way. Felt like I was redlining a bit after thrusters in rounds 2 and 3. Rows were pace of 1:56, 2:00, 1:56. Tried to sell out at the end, but it hurt so bad.


46m/5'10"/180

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Nicole Deaver
April 8th, 2019 at 7:41 pm
Commented on: 190408

22:32

Subbed running for the row

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Tom Perry
April 8th, 2019 at 7:33 pm
Commented on: 190408

57 / 168


Went with Master's weight of 65#. Sometimes it's good to be old.


21:52

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Chris Meldrum
April 8th, 2019 at 7:56 pm

strong work, Tom

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Jeffrey Howard
April 8th, 2019 at 7:23 pm
Commented on: 190408

21:24

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Gordon Lee
April 8th, 2019 at 6:54 pm
Commented on: 190408

Scaled to 65lbs

29:41 rx

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ryan brady
April 8th, 2019 at 6:34 pm
Commented on: 190408

25:25

did upright rows for 25 dont have a rowing machine.

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Korina Besednik
April 8th, 2019 at 5:23 pm
Commented on: 190408

F55yr, 5'3", 165lb (inflamed/injured arthritic wrists thanks to 19.2 so subbed DB for barbell)

10 DB snatch per arm (25lb)

10 DB thrusters (2x25lb)

750m row

20:20

loved this WOD

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Gavin Carruth
April 8th, 2019 at 5:13 pm
Commented on: 190408

22:31 rx except 800m run...no rower


M/6-3/218lbs

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Evan Walton
April 8th, 2019 at 4:44 pm
Commented on: 190408

32:52 Rx'd

Feel weak compared to everyone's times today...💪 Motivation

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John Clarke
April 8th, 2019 at 4:32 pm
Commented on: 190408

3 rounds for time of:


15 Hang Power Clean

15 Thrusters

1,000m row


19:37 - 75lbs

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Nathan Michael King
April 8th, 2019 at 4:29 pm
Commented on: 190408

21:53 Rx Thats some good ole CrossFit

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Hendrik Bünzen
April 8th, 2019 at 3:44 pm
Commented on: 190408

28:33 rx’d

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Correia Gaetan
April 8th, 2019 at 2:14 pm
Commented on: 190408

25min20 rx

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Pavel Stas
April 8th, 2019 at 1:34 pm
Commented on: 190408

24:48 rx

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Jim Rix
April 8th, 2019 at 1:32 pm
Commented on: 190408

75# and 500m rows

18:04


Back-to-back snatches and thrusters...that's some mean stuff, HQ. Thanks.

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Randy Long
April 8th, 2019 at 1:28 pm
Commented on: 190408

Scaled to 65lbs; and subbed 1200 M run. Just couldn’t row on the first warm morning in months.


26:32

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Michael Arko
April 8th, 2019 at 12:53 pm
Commented on: 190408

75lbs barbell

40 cal elliptical Level 12

26:17

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Dave DeCoste
April 8th, 2019 at 11:04 am
Commented on: 190408

24:42 Rx

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Mike Andridge
April 8th, 2019 at 10:46 am
Commented on: 190408

Scaled to

3 rnds

20 DB snatch alt. arms 50#

10 thrusters using 2 35# kettlebells

1000m row

28:57

m/49/175

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William Depoivre
April 8th, 2019 at 10:36 am
Commented on: 190408

27’ í  30kg.

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Sebastien Fitzpatrick
April 8th, 2019 at 10:17 am
Commented on: 190408

25:30 Rx


I had near zero energy once I got on the rower the second time.

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John McCash
April 8th, 2019 at 9:56 am
Commented on: 190408

23:07


Power Snatch 10 @ 65 lbs

Thrusters 10 @ 65 lbs

800m run

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Stacey Thompkins
April 8th, 2019 at 9:50 am
Commented on: 190408

M/44/6'2"/185#


Women's rx'd

19:25

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Brendan Mullan
April 8th, 2019 at 6:51 am
Commented on: 190408

27.20

Hang power cleans instead of power snatches

40kg

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Dyon Torrell
April 8th, 2019 at 6:37 am
Commented on: 190408

19:25 rx

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Steven Thunander
April 8th, 2019 at 4:28 am
Commented on: 190408

Globo scale: As rxed. If in a gym without bumpers it is OK to do hang power snatches here. Sub for row is an 800m run (outside, track, or treadmill with slight incline)


If subbing dumbbells do 2x40/25lb dbs for thrusters, 15 reps,and 50/35lb db single arm snatches, 20 reps.

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AJ Rutherford
April 8th, 2019 at 3:35 am
Commented on: 190408

This was a beast. Total time - 25:21.70.

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Eric O'Connor
April 8th, 2019 at 2:15 am
Commented on: 190408

This one looks spicy. I will advise my athletes to pace the row slightly, on rounds 1 and 2, to allow for quicker efforts on the second and third rounds of snatches and thrusters. Finishing with a 1,000 meter row is a devastating “sprint” to the finish!


Power Snatch: I consider the prescribed weight to be light. I will utilize loads with my athletes that will potentially allow the first round to be completed unbroken and the subsequent rounds to be completed with minimal rest breaks. I believe this is the second time performing snatches this year. I will spend a fair amount of time practicing the skill of this movement before starting the workout.

Due to the snatch grip, some athletes may have difficulty maintaining a mechanically sound position on the initial pull from the floor. In this situation, performing a hang power snatch is an acceptable alternative.


Thruster: As with the power snatch, I will utilize loads with my athletes that allow this movement to be performed with minimal rest breaks.


Newer athletes may benefit from reducing reps on both the snatch and the thruster, along with the load, and keep the primary focus on mechanics.


Rowing: I will have most of my athletes complete the entire distance, on each row effort. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is new or is likely to row the initial 1,000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.

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David Cowan
April 8th, 2019 at 9:50 pm

awesome

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Markeith Tennison
April 8th, 2019 at 1:42 am
Commented on: At-Home Workout

Everyone isn't a top 10 CrossFit games qualifier. There are many people that are deconditioned, therefore these videos are helpful. I agree with the old school setting needing to be changed, but I think showing movements that a deconditioned individual can do is great! I have an Aunt that just asked me what type of exercises can she do at home? Well, I am going to direct her to this page.

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Grant Coomes
April 8th, 2019 at 5:30 pm

Markeith the other "issue" is why aren't these deconditioned people being routed to an affiliate? If someone asks me how to get in shape i'm telling them to do CrossFit at a box not in the living room. Just food for thought.

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Gregory Kerschbaum
April 8th, 2019 at 5:55 pm

There are a lot of people who are intimidated to just walk into a CrossFit gym. This is a way to meet people where they are, get them moving and start the conversation. If I think about my parents yeah I would love them to go to an affiliate, but I would also be really stoked if they just started doing squats to the couch and seeing the benefits of moving. The people who need what we offer the most are often the most reluctant to seek it out.

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Juan Acevedo
April 8th, 2019 at 1:22 am
Commented on: 190408

Intended Stimulus

.

This is what we would call a MetCon. This workout will train all your energy systems, the front and the back of your body, the pulling and the pushing muscles, and of course, your cardiovascular capacity. This is a beast. There are many ways to game this workout, choose none. Opt to keep moving at a solid sustainable pace, aiming to speed up at the end. On the barbell choose a weight that will allow you to complete the sets of 15 with at most two 10 second breaks. On the rower, decrease the distance to something you can complete in less than 4:30 without having to destroy your soul. Athletes new to snatches or refining their technique can stay with high hang power snatches and concentrate on a very vertical hip extension and a solid overhead receiving position. Athletes that have trouble finding a solid front rack position can do double KB thrusters. These athletes should spend some time working on lat and wrist flexibility before or after the workout. Let's do some CrossFit!



Option 1

3 rounds for time of:

15 power snatches

15 thrusters

750-m row



Men: 75 lb.

Women: 55 lb.



Option 2

3 rounds for time of:

12 high hang power snatches

12 thrusters

750-m row

Men: 45 lb.

Women: 35 lb.

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Chris Sinagoga
April 8th, 2019 at 12:29 am
Commented on: 190408

Champions Club Scaling Notes


RANT: This fits into that Just A Workout category where it’s not a sprint and also not for quality. Just don’t die.


ORGANIC SCALES:

Strength — up the weight on thrusters, lower the reps, lower the row distance, maybe add rounds

Stamina — 1 round of everything, weight manageable to go unbroken

Endurance — as is, scaling weights so unbroken on bar. Maybe decrease row meters for intensity

Flexibility — slower, lighter weight, full ROM


NEUROLOGICAL SCALES:

Coordination — really light weight on barbell, go to 21-30 reps per round, maybe decrease row

Accuracy — pace the row out so it’s even all 3 rounds

Agility — tiny let go of bar during transition of snatch and top of thruster to make sure timing is right

Balance — hang out at major poses for each bar movement


GROUP VERSION: run for row, dumbbells might help the wrists


WARMUP:

Jump rope — always and prep for running

Handstand — overhead prep

Kb swing — core to extremity

Squat — obvs

Hollow hold — overhead prep


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. This should prove as difficult as trying to score on Texas Tech. Or Virginia for that matter.

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David Smith
April 9th, 2019 at 5:00 am

“Just a workout”..you’re nuts.


That effin sucked.

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David Smith
April 9th, 2019 at 5:00 am

“Just a workout”..you’re nuts.


That effin sucked.

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Chris Sinagoga
April 8th, 2019 at 12:16 am
Commented on: 190408

Champions Club Scaling Notes:


RANT: So I started this thing because as long as I've been following the main site, both for myself and for my affiliate, I've understood that scaling a workout is not just saying, "Oh let's use 45 lbs. instead of 65 lbs and drop the row to 500m." Scaling a workout is making it fit your purpose for the day. We have professional athletes, college athletes, middle school kids, parents, and old people following the main site program. The exact thing I want them to get out of a given workout can vary from session to session or athlete to athlete. As I've been doing these posts here on the comments I've been trying to find the best way to formalize what goes on in my scattered and concussed brain. I think I have a pretty good way to look at it. And it's based on the 10 General Physical Skills recognized by Dynamax and made popular by CrossFit.


ORGANIC SCALE: This section means you are programming for a long term development of Strength, Flexibility, Cardio/Respiratory Endurance, or Stamina. This is called training. We won't see the benefit today.


NEUROLOGICAL SCALE: This section means you are trying to build a connection between your brain and whatever parts of your body are responsible for Coordination, Accuracy, Agility, and Balance. This is called practice. The benefits of practice can be seen anywhere from next rep to next year. Depends on how athletic you are.


GROUP SCALE: I really think following the main site forces coaches and owners to address their weaknesses and improve their imagination. What happens when your members don't want to do L-sits again? What happens when you have 1 GHD machine and Michael is programmed. This forces you to see past the "code" of the movement's specific name and realize that front squats, box jumps, kb swings, and wallballs are all really the same thing. This section takes the group into account.


WARMUP: This section is for ways I think of 1) using actual movements to prep for the workout instead of weird dynamic warmup middle school track drills and 2) practice things you suck at.


General Emasculating Level/General Fear Level are all in good fun.

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Chris Meldrum
April 8th, 2019 at 7:52 pm

Who does GHDs for Michael?!? (Okay, I have done this on occasion...) But Rx'd is regular sit-ups, right?

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Chris Sinagoga
April 8th, 2019 at 8:04 pm

I think I remember a video of Dave Castro doing GHDs for Michael. Or maybe that was Annie.


But hip extensions are what I'm talking about.

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Chris Meldrum
April 9th, 2019 at 12:06 am

oh for sure, forgot about hip extensions.

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